The holiday table can feel like a minefield—“save your appetite,” unsolicited body comments, and the pressure to perform a perfect plate. We cut through the noise with a simple plan: treat Thanksgiving like a normal eating day so you can show up fed, calm, and present. That means breakfast, a snack if you need it, and a meal timeline that matches your family’s schedule, whether you sit down at 3 p.m. or 6:30. We also unpack the biggest misconception of the season: most people don’t overeat because they love the menu; they arrive to the table underfed and overstressed. When you fuel consistently, you reduce overfullness, lift your mood, and actually enjoy the food and the people in front of you. We talk through real-world strategies for different recovery stages—from highly structured plans to gentle frameworks that leave room for intuition. You’ll hear how to handle turkey trots (fuel first or skip without guilt), how to navigate comments about plates and bodies with direct or indirect boundaries, and how to build a pocket-sized recovery toolbox. Think voice memo pep talks, grounding objects, quick breathing resets, a supportive text thread, and a plan for stepping away when you need space. We also give you full permission to eat later if you’re hungry again—biologically normal, not a moral issue. Food can be part of coping when it’s mindful and kind. Savor the pie, share a story, and let nourishment support connection rather than control it. Walk away with practical nutrition, boundary scripts, and a calmer way to move through the day before, during, and after the holiday without compensation or shame. If this conversation helps, tap follow, share it with someone who needs a softer holiday, and leave a review so others can find the show.

Trigger warning: this show is not medical, nutrition, or mental health treatment and is not a replacement for meeting with a Registered Dietitian, Licensed Mental Health Provider, or any other medical provider. You can find resources for how to find a provider, as well as crisis resources, in the show notes. Listener discretion is advised.

Resource links:

ANAD: https://anad.org/

NEDA: https://www.nationaleatingdisorders.org/

NAMI: https://nami.org/home

Action Alliance: https://theactionalliance.org/

NIH: https://www.nimh.nih.gov/

How to find a provider:

https://map.nationaleatingdisorders.org/

https://www.psychologytoday.com/us

https://www.healthprofs.com/us/nutritionists-dietitians?tr=Hdr_Brand

Suicide & crisis awareness hotline: call 988 (available 24/7)

Eating Disorder hotline: call or text 800-931-2237 (Phone line is available Monday-Thursday 11 am-9 pm ET and Friday 11 am-5 pm ET; text line is available Monday-Thursday 3-6 pm ET and Friday 1-5 pm ET)

If you are experiencing a psychiatric or medical emergency, please call 911 or go to your nearest emergency room.

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